I get headaches after I run. Am I not replenishing properly?

Shelly asks: I get headaches after I run. Am I not replenishing properly? What should I do?

Shelly, the answer depends on how far/long you are running, what are you ingesting, how heavily you sweat, and the typical outside temperature. This headache simply might be dehydration, low blood sugar, or sinus irritation, but could also be the first signs of hyponatremia from drinking too much water.

First, determine how much fluid replacement you actually need. Weigh yourself before running, then keep track of fluid in and out (i.e. how much you are drinking during the run and, best case, how much urine you are producing during the run). Then weigh yourself after the run. If you have lost weight, you are probably not drinking enough and need to increase the hydration level. If you have gained weight, you could be setting yourself up for hyponatremia by drinking too much water. Usually, in runs up to 60 minutes, water is the most important need. If you are not drinking enough, consuming 8-16 ounces of water before you run (hyperhydration) might be useful. This may require a run that has restroom facilities within the first few miles. Pay attention to thirst; being thirsty is usually considered a sign of inadequate hydration.

During runs 2 hours and longer, you can consume some carbohydrates (200-300 calories per hour) along with some electrolytes. Sports drinks and gels may help with both needs. If using gels, remember that they need to be taken with a minimum of 8 ounces of water per packet. The sodium in these may not be enough to prevent hyponatremia if you are a heavy sweater and are exercising in hot weather. You might want to choose one that has extra sodium in that case.

Immediately after exercise, drink 2 cups of water for every pound of weight lost. The muscles can restore muscle glycogen stores best in the first 2 hours after exercise, so replenish carbohydrates and electrolytes as quickly as possible. Sports drink and fruit juice can be good sources of both. Add some carbohydrate-rich foods as well, such as bagels and jam, yogurt, bananas, or cereal with milk.